0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

Glute Bridges

Seated 90/90s

Specific Warm-up

2-3 Rounds

10 Empty Barbell RDLs

10 Hollow Rocks

Strength

Double KB Deadlift 5x10

FOCUS:

• Back, butt and hamstring strength

• Focus on braced core and quality reps

OPEN TIME OPTION

• 12 minutes

CONTROLLED TIME OPTION

• Every 2:30 for 12 minutes

WOD Prep

3 Rounds

4 Pull-ups

3 Burpee Jumping Box Get-overs

2 Squat Cleans

WOD:

Partner AMRAP 12

12 KB Upright Rows

12 No Jump Burpees

12 Lying Leg Raises

SCORE: Rounds + Reps

STRATEGY:

• 6s on each movement

• Should be a good work to rest ratio